Monday, 8.1.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

Warm up:

3 Rounds

-High Knees Down

-10 Air Squat

-High Kicks Back

-6 Push Up

Hip/Front Rack/Ankle

Strength:

Back Squat

-1×3 @ 75%

-1×3 @ 80%

-1×2 @ 85%

-1×1 @ 90%

-1×1 @ 95%

WOD:

5 Rounds for Time

-5 Power Cleans (155/105)

-10 Ring Dips

-30 Double Unders

Accessory:

Dead Hang Holds

-4x20sec holds